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Training Log Archive: Carocci

In the 7 days ending Dec 22, 2019:

activity

time

miles

Running

3:45:33

30.99

(7:17)

49.88

(4:31)

527

Esercizi

3:05:00

Stretching

1:44:45

Gym

1:30:00

Foam roller

1:19:00

P. E.

50:00

Mountain bike

16:25

3.4

(12.4/h)

5.47

(20.0/h)

Race walking

2:20

0.24

(9:38)

0.39

(5:59)

Total

12:33:03

34.64

55.74

595

[1-5]

9:29:18

3:40

0:00

» now

Sunday Dec 22, 2019 #

4 PM

Running warm up/down 15:32 [1] 3.03 km (5:08 / km) +36m 4:50 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running race 29:02 [5] 8.04 km (3:37 / km) +85m 3:26 / km
shoes: Mizuno Tempo MD

Cross di Gubbio in notturna

Saturday Dec 21, 2019 #

7 PM

Foam roller 45:00 [0]

Friday Dec 20, 2019 #

12 AM

Mountain bike 6:51 [1] 2.81 km (24.6 kph) +14m

Ritorno da casa del Riki

1 AM

Stretching 18:30 [0]

3 PM

Running warm up/down 15:55 [1] 2.78 km (5:44 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 40:00 [1]

Andature, salto in lungo, lancio del peso

5 PM

Running intervals 12:32 [4] 3.1 km (4:03 / km)
shoes: Saucony Kinvara 10 II

2×10×100 r: 50m

Running warm up/down 2:43 [1] 0.5 km (5:26 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 23:20 [0]

Thursday Dec 19, 2019 #

12 PM

P. E. 50:00 [1]

3 PM

Running warm up/down 15:01 [1] 3.36 km (4:28 / km) +18m 4:21 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Gym 1:30:00 [2]

Palestra mazzini + palla medica fuori

5 PM

Running 11:33 [1] 2.2 km (5:15 / km) +21m 5:01 / km
shoes: Saucony Kinvara 10

Transizione

6 PM

Running hills 30:02 [3] 6.78 km (4:26 / km) +229m 3:47 / km
shoes: Saucony Kinvara 10 II

Collinare

7 PM

Stretching 14:15 [0]

8 PM

Mountain bike 9:34 [1] 2.66 km (16.7 kph) +54m

A casa del Riki

Wednesday Dec 18, 2019 #

7 PM

Running 31:27 [1] 6.18 km (5:05 / km) +132m 4:36 / km
shoes: Inov-8 Terraultra G 260

FL su e giù per la ferrovia

8 PM

Stretching 23:20 [0]

10 PM

Foam roller 21:00 [0]

Tuesday Dec 17, 2019 #

3 PM

Running warm up/down 10:17 [1] 2.14 km (4:48 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running 5:14 [2] 0.71 km (7:22 / km)
shoes: Mizuno Tempo MD

Oatacoli

Esercizi 1:15:00 [1]

Andature, esercizi per ostacoli, palle mediche

5 PM

Running warm up/down 7:51 [1] 1.51 km (5:12 / km)
shoes: Saucony Kinvara 10 II

Transizione

6 PM

Race walking 2:20 [2] 0.39 km (5:59 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia

9 PM

Stretching 12:40 [0]

Monday Dec 16, 2019 #

3 PM

Running warm up/down 13:30 [1] 3.0 km (4:30 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:10:00 [1]

Salto in alto, palle mediche, ostacolini

5 PM

Running 19:13 [3] 5.13 km (3:45 / km) +6m 3:43 / km
shoes: Saucony Kinvara 10 II

Medio

Running intervals 3:08 [3] 0.86 km (3:39 / km)
shoes: Saucony Kinvara 10 II

2×3×100 r: 50m

Running warm up/down 2:33 [1] 0.56 km (4:33 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 12:40 [0]

10 PM

Foam roller 13:00 [0]

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